Ross unequipped journal
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| stephen |  | ... | 14-04-2010 @ 19:52 |
knows some really strong guys Member 323, 1436 posts SQ 305, BP 200, DL 285790.0 kgs @ 105kgs Eq | Aye solid squats Ross. | ||
| maca | | ... | 14-04-2010 @ 22:22 |
 Member 1224, 652 posts | your sqauts are looking good ross and a 120 bench with a shoulder injury aint too shabby either. | ||
| Wiegieboard | | ... | 14-04-2010 @ 23:34 |
 as crimson as my last victims underclothing..... Member 899, 11368 posts SQ 180, BP 132.5, DL 190502.5 kgs @ 118kgs UnEq | Very impressive with the squatting Ross. Also well done with the flat benching. That's still a decent number after 3 months out! All going well, I hope to see you at training on Saturday  | ||
| Ross_Harkins | | ... | 15-04-2010 @ 19:22 |
Cleverer than YOU Member 1228, 1046 posts | stephen said:Aye solid squats Ross. Thanks mate, want to beat my target last year as I was doing doubles with 200kg on the run up to the comp last year, so still some way to go!! | ||
| Ross_Harkins | | ... | 15-04-2010 @ 19:23 |
Cleverer than YOU Member 1228, 1046 posts | maca said:your sqauts are looking good ross and a 120 bench with a shoulder injury aint too shabby either. Yeah bit better than expected still 20kg off my best gym pb and 10kg off my paused comp pb so not prepared for any less than what I did last year! | ||
| Ross_Harkins | | ... | 15-04-2010 @ 19:26 |
Cleverer than YOU Member 1228, 1046 posts | Wiegieboard said:Very impressive with the squatting Ross. Also well done with the flat benching. That's still a decent number after 3 months out! All going well, I hope to see you at training on Saturday Thanks mate, it's early days and shoulder still painful despite everything I'm trying! Anyway, hope you can make it on Saturday. | ||
| Ross_Harkins | | Sat 17/04/10 | 17-04-2010 @ 23:04 |
Cleverer than YOU Member 1228, 1046 posts | Today no bars free to do deadlifts first and simon using crap power bar to bench and shteevie using rack for squats so inclines were out as well, no choice but to go flat 2nd time in 3 months, now I'm glad I did, however my lower back is out of condition for the arching on flat bench, I was done after this as not cramped my back in months went light on deads today: Flat bench press close grip/high: 40kgx10, 60kgx5, 80kgx5, 100kgx3, 120kgx1, 120kgx1, 120kgx1, 120kgx1, 100kgx3, 100kgx3, 100kgx3, 100kgx3, 100kgx5 meant 3 but felt best technique and easy so went 5 and still spare reps happy with this as not really sore at all in shoulder, I have not been used to arching for 3 months though and I have to admit my back was f**ked after this when I went to deadlift, never bench before deads again as had to hit light weigts on deads today...an embarrassing 225kg however bench coming back again! deadlifts: 120kgx5, 170kgx4, 200kgx3, 225kgx3, 225kgx3, 225kgx3, 225kgx3, 225kgx3 overhand weighted pullups: BWT+17.5kg chains @ 5x5 when I start chinning regular again each week, might get chance to push the weight up on these slightly. | ||
| Ross_Harkins | | ... | 18-04-2010 @ 00:21 |
Cleverer than YOU Member 1228, 1046 posts | I'd be chuffed if I'd done 5 sets of 3 with 225kg were as your embarressed! f**k you and your freaky long made for deadlifting arms!  | ||
| Ross_Harkins | | ... | 18-04-2010 @ 11:20 |
Cleverer than YOU Member 1228, 1046 posts | good session ross, how are you finding close grip? thats a solid sesh. maybe going slightly closer than your normal bench will help your shoulder, as you know im a narrow grip high bencher but over the past few months ive started putting my wedding fingers over the rings on the bar witch is really wide for me and to be honest my bench aint moved up any! i think i get more power from the bottom of the bench when im close grip but thats just me? i hit an easy 180 a while back and i cant remember if i was close or wide  in the last comp i done bench iwas really close and hit 172.5kg so im thinking going bak to narrow and forgeting everything ive done over the past few months im looking forward to watching you in the unequipped i think you will be posting some big numbers | ||
| Ross_Harkins | | ... | 19-04-2010 @ 19:53 |
Cleverer than YOU Member 1228, 1046 posts | maca said:good session ross, how are you finding close grip? thats a solid sesh. maybe going slightly closer than your normal bench will help your shoulder, as you know im a narrow grip high bencher but over the past few months ive started putting my wedding fingers over the rings on the bar witch is really wide for me and to be honest my bench aint moved up any! i think i get more power from the bottom of the bench when im close grip but thats just me? i hit an easy 180 a while back and i cant remember if i was close or wide in the last comp i done bench iwas really close and hit 172.5kg so im thinking going bak to narrow and forgeting everything ive done over the past few months im looking forward to watching you in the unequipped i think you will be posting some big numbers I agree with you on this, I used to bench wide max legal index fingers on the rings, until I kep getting shoulder and pec problems, I've moved my grip in last year to pinky on the rings, now I've moved my grip in one and a half thumbs distance from the smooth, feel all the power in the triceps, realised if you're a raw bencher this is more important, also realised how much overheads and inclines add, I have'nt done any flat for at least a quarter of a year and on Saturday there I rekon 130kg would have been possible! taking it slow, got a groove now with flat arched comp style, using this narrower grip and placing the bar slightly higher as well, will see gow it works out for me...will let you know. | ||
| Ross_Harkins | | Tues 20/04/10 | 21-04-2010 @ 13:21 |
Cleverer than YOU Member 1228, 1046 posts | SQUAT(beltless): warmups: 70kgx10, 100kgx5, 130kgx5, worksets: 2x5x147.5kg & 5x3x160kg BENCH: warmups: 40kgx10, 60kgx5, 80kgx5 worksets: 2x5x90kg & 5x3x100kg Just staring from scratch again in the build up to July, got well over 3 months to get fit for the unequipped, the deload should let my body recover from the heavier weights and let me build up my conditioning again, when I come back on Thursdays I'll be be doing exclusively upperback work and weightlifting movements, I fancy overhead squats, power snatches, high pulls, overhead supported holds and other core work maybe some fron squats, not too many sets and some variety to keep it interesting. | ||
| Ross_Harkins | | Sat 24/04/10 | 24-04-2010 @ 20:12 |
Cleverer than YOU Member 1228, 1046 posts | Post Edited: 24.04.2010 @ 20:13 PM by Ross_Harkins This is the end of the first week of the 12 week cycle so nice and easy really, which was a welcome break from all the heavy stuff for an while. Still got shoulder pain, just stretching,icing and next physio on Wed. Being careful on bench as only second week back doing them.Deadlifts (beltless): warmups: 120kgx5, 170kgx4, worksets: 2x5@190kg & 5x3@202.5kg like I said not very taxing at all!All the power bars where being used for squats and deads so could'nt bench straight away so decided to try some snatches as Im plan on some weightlifting type moves when I return to Thurs training, they weren't pretty and I stopped when they turned into a sort of wide grip lockout lol! power snatch: 3x1@30kg, 3x1@40kg, 3x1@60kg, 2x1@70kg, 3x1@60kg, some dislocations, bench pres (close grip and high on chest): warmups: 2x5@70kg, worksets: 2x5@95kg & 5x3@105kg not bad..felt shoulder on 5's standing presses: 3x6@70kg and another set of dislocations with pole to finish No time for any pulls like rows or high pulls or weighted chins, hopefully get this sorted when I return to Thursday training hopefully next week, must not neglect core work...always make excuses not to do any. | ||
| Ross_Harkins | | ... | 24-04-2010 @ 20:21 |
Cleverer than YOU Member 1228, 1046 posts | i like the idea of deloading and going back to some light weights but i seem to have put my name down for one comp or annother each month! i'll be lifting kiddie weights by july because my bodys run down ive just noticed the scottish unequipped is 25th july i was told it wud be in june and my missus has booked us a holiday for then! im f**kin gutted the scottish unequipped was my main comp of the year and i was hoping to post 700 especially as my leg seems to be getting a bit better.your training is looking good ross i might need some tips | ||
| Ross_Harkins | | ... | 24-04-2010 @ 20:52 |
Cleverer than YOU Member 1228, 1046 posts | maca said:i like the idea of deloading and going back to some light weights but i seem to have put my name down for one comp or annother each month! i'll be lifting kiddie weights by july because my bodys run down ive just noticed the scottish unequipped is 25th july i was told it wud be in june and my missus has booked us a holiday for then! im f**kin gutted the scottish unequipped was my main comp of the year and i was hoping to post 700 especially as my leg seems to be getting a bit better.your training is looking good ross i might need some tips Yeah It's not good to stay above 80% for too long, tapering down is good allows body to recover and catch up and hel and lets central nervous system readjust itself..Maybe you can tell the missus she'll have to cancel it....er nah, don't think you'd get away with it lol! I know you're lifting tomorrow, so good luck, I can't make it as have something on, make sure you post up how it went to let us know, eat like f**k you've got a spare couple of kg to get to 110? just carb up like hell....a chinese would suffice | ||
| Ross_Harkins | | ... | 24-04-2010 @ 20:56 |
Cleverer than YOU Member 1228, 1046 posts | cheers ross, ive not got a clue how i'll do as i said before i think i peaked too soon. i havent weighd myself in weeks and all ive done is eat so it'll be interesting to see what im at 2moz. fat bas***d level me thinks! | ||
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